08 Feb REFINERY 29 – Get Skinny Fast With Super-Easy Tips From The City’s Best Trainers!
How do we accelerate our workout to look good on the beach?
“Summer offers more options of activity than other times of the year due to beautiful weather. Some quick ways to get into shape:
Walking: Take advantage of the warmth and walk to places that you might normally take the subway or cab to.
Try something new: At exhale we offer a variety of classes; Core Fusion, Core Fusion Yoga, Core Fusion Sport, and Core Fusion Cardio that offer you ways to strengthen, tone, increase the heart rate up, and push you to new limits. It is about respecting the body in positive ways while allowing you to still focus on key aspects such as balance (strength and flexibility), alignment (how to work your body in safe and centered way), and breathing.”
Tell us what to do at home if we don’t have the time to go to the gym.
Chair against the wall: Sit against a wall as though you were in a chair, literally. The legs should be at 90 degree angle, with ankles beneath the knees and the feet hips width and parallel. It is important to brace the lower back against the wall. People don’t always understand the need for brace but to get as strong core you need to work more than just the abdominals. When we exhale our body resounds by drawing the abdominals in allowing us a natural brace.
Press your weight down evenly into the feet and leave your arms by your sides. Hold for 30 seconds, than come up to break. Try this a few times a day. It will take no more than five minutes and will address all your strengthening needs.
Forearm plank: This exercise strengthens the upper body, and offers bonus core toning. With forearms pressed into the floor and fingers spread, align ears, shoulders, hips, and knees into a sideways plank. Beginners can rest on their thighs. Make an effort to keep your pelvis tucked, which protects the back from arching. Focus on your breath, exhaling to engage your abdomen. Hold for as long as possible, building up to two minutes. Afterwards, sink back into your heels, with knees bent and feet close together, arms extended, to enjoy a deep stretch.
Single Leg Squat and Leap: This exercises targets: Shoulders, obliques, glutes, thighs, and hamstrings
1. Stand with your legs wider than shoulder width, toes turned out slightly.
2. Hold the ball or weight overhead slightly in front of your forehead, elbows partially bent.
3. Squat down until you can touch the ball to the floor in between your feet – then spring up to the right, extending the ball over head as the left foot leaves the floor.
4. Return the ball to the floor between your feet and then spring up to the left, extending the ball overhead until the right foot leaves the floor.
5. Twist from your trunk as you leap to activate the oblique abdominal muscles.
6. Do 10 reps. Repeat a second set.”
Any insider secrets?
“Consistency; even if you don’t have time every day, commit to the time you do have.”
How important is nutrition?
“Remember, everything in moderation. Cut back on heavy foods and foods heavy in salt. Fill yourself with more healthy options such as vegetables, fruits, lean meats, and fish. Eat fresh foods as opposed to packaged foods or frozen dinners. Stay away from processed foods and be wary of anything that says ‘diet.’
Most importantly, don’t deny yourself. So many people associate the word diet with what not to eat. Really diet is about balance.
Lastly and most important is hydration. Drinking water is key to living a healthy lifestyle but that doesn’t mean it has to be eight glasses a day. You can hydrate with food as well, here are some examples:
•tomatoes (tomato sauce & gazpacho for the soup lover)
•eggplant: you may not be a fan but did you know that eggplant parmesan is a yummy way to eat healthy and feel like you’re still indulging? (in moderation of course)
•Vegetables: try adding a little olive oil and grilling them. Salsa or guacamole is quick and easy. Cucumbers, jicama, dark green leafy vegetables, peppers are all good options.
•Fruit: water melon, cantaloupe, plums, pears..to name a few.”
You walk into a gym. What’s the one thing you can’t skip?
“Core Work! When training our bodies it is important to train all the major muscle groups; Thighs, Glutes, Hamstrings, Abdominals and the Back. Strengthening alone is not enough. You need to add stretching, not at the end but throughout.”
We want a six-pack!
“Do abdominal exercises incorporating bracing or stabilizing the back and the abdominal muscles. I recommend our Core Fusion curl, which is holding the up part of a crunch or a sit up with the back of your waist/lower back on the floor and shoulders blades off the floor. The body is in a C curve from the top of the head to the top of the knees with holding on to your outer thighs and elbows lifted and bent, shoulders down. Chin parallel to the floor, pull in your abdominals and hold for 30 seconds, if you need more challenge take your hands off your legs.”